29 | Why Willpower Won’t Work for ADHD & What Actually Does
Hey there! In the latest episode of the Stress Less Podcast, I dive into the world of energy management, particularly from the perspective of a mom with ADHD. This episode is packed with insights and practical advice for anyone dealing with fluctuating energy levels and time management challenges.
Let me break down the key takeaways and actionable tips I shared to help you make the most of your energy.
Understanding Energy Peaks and Dips
Recognize Your Natural Rhythms
I kick things off by sharing my own experiences with energy ups and downs. You know that feeling when you start the day full of energy, only to hit a wall in the afternoon? It can be super frustrating, especially when the world seems to value routine and discipline.
Actionable Tip:
Track Your Energy Levels: Keep a journal for a week to jot down when you feel most and least energetic. This will help you spot patterns and plan your tasks accordingly.
Embrace Your Unique Energy Patterns
I talk about the importance of working with your energy levels instead of fighting them. For those of us with ADHD, we often swing between hyperfocus and burnout, which can mess with motivation. By leaning into these natural rhythms, you can get more done.
Actionable Tip:
Schedule Tasks According to Energy Peaks: Tackle challenging tasks when your energy is high and save the easier stuff for when you're feeling a bit drained.
Combatting Decision Fatigue
Simplify Daily Choices
Decision fatigue is real, and it comes from making too many choices all day long. I suggest setting up default decisions for your daily routines to save mental energy.
Actionable Tips:
Automate Routine Decisions: Assign specific days for things like laundry or meal planning.
Create a Capsule Wardrobe: Cut down your clothing options to make mornings easier.
Set Up Home Systems
I highlight how setting up home systems, like using labels and designated spaces, can cut down on constant decision-making.
Actionable Tips:
Label Everything: Use labels for storage bins, pantry items, and other household essentials to keep things organized.
Designate Spaces: Assign specific spots for frequently used items to save time searching for them.
Overcoming Common Energy Drains
Avoid Overcommitting
Overcommitting can leave you feeling overwhelmed and drained. I suggest being picky about what you commit to.
Actionable Tips:
Learn to Say No: Politely turn down invitations or requests that don't align with your priorities.
Prioritize Tasks: Focus on what's most important and let go of the non-essentials.
Tackle All-or-Nothing Thinking
All-or-nothing thinking can stop you from starting tasks if you can't do them perfectly. I encourage focusing on progress over perfection.
Actionable Tips:
Set Realistic Goals: Break big tasks into smaller, manageable steps.
Celebrate Small Wins: Recognize and celebrate your progress, no matter how small.
Structure Your Days
Unstructured days can leave you feeling frustrated and exhausted. I suggest creating a flexible but structured daily plan.
Actionable Tips:
Use Time Blocks: Set specific time blocks for different activities throughout the day.
Incorporate Breaks: Schedule regular breaks to recharge and avoid burnout.
Declutter Your Space
Clutter—both visual and mental—can drain your energy before you even start a task. I introduce my "Decide Guide" to help with decluttering.
Actionable Tips:
Use the Decide Guide: Use my guide, which has over 150 questions across 23 different zones in the home, to assess your stuff and decide what to keep or toss.
Declutter Regularly: Set aside time each week to declutter and keep your space organized.
Leveraging Accountability and Body Doubling
The Power of Body Doubling
I talk about the power of accountability and "body doubling," which is working alongside others to boost focus and productivity.
Actionable Tips:
Find a Body Double: Partner with a friend or join a virtual coworking group to work together.
Use Technology: Use video calls or productivity apps to create a sense of accountability and companionship.
Overcoming Isolation
I know it can be tough to find body doubling opportunities, especially if you're in a remote area or have limited social interactions.
Introducing "Clarity on Call"
Personalized Home Organization Support
In a little promo segment, I introduce "Clarity on Call," a four-week virtual home organization program just for busy moms. This program offers personalized support through the Voxer app, helping you declutter, reorganize, and optimize your home spaces.
Actionable Tips:
Join the Wait List: Think about enrolling in "Clarity on Call" for personalized support and guidance.
Utilize Voxer: Use the Voxer app to chat with organizers and get real-time advice.
Conclusion: Embrace Your Energy Patterns
I wrap up by encouraging you to give yourself permission to work differently. I know society often rewards consistency and routine, but for those of us with ADHD, success comes from embracing our unique energy patterns. By understanding and respecting your energy levels, you can better plan, organize, and rest in ways that suit you.
Final Thoughts:
Be Intuitive and Intentional: Listen to your body and mind, and tweak your routines as needed.
Share Your Journey: Connect with others who might be facing similar challenges and share your insights and successes.
I invite you to follow me on Instagram for more organization tips and to join the waitlist for "Clarity on Call," which opens for enrollment soon. The episode wraps up with a reminder to share takeaways on social media, helping to spread the message of making motherhood more manageable.
By implementing these strategies and embracing your natural energy rhythms, you can transform your approach to productivity and create a more balanced, fulfilling life.
Download The Decide Guide here - A room by room resource to help you decide what to keep and what to let go of. Includes 23 micro spaces in your home with over 150 questions.
Join the wait list for Clarity on Call here - a 4-week virtual organizing experience that gives you direct Voxer access to me as your own professional organizer, providing personalized guidance, customized to-do lists, and space planning strategies—all at your own pace, so you can create a realistic, functional home that works for you.
Follow me on Instagram @megansmithstressless
